BLACKBOARD – 09 December 2014
Workload:
A1. Hang Cleans (2) + Power Jerk
*Build to 1 set and deload to 85% and hit 3 more sets
Then:
Complete all work below:
Row 500m
2 Chin-up
30 Glute-Ham Back ExtensionRow 400m
4 Chin-up
25 Glute-Ham Back ExtensionRow 300m
6 Chin-up
20 Glute-Ham Back ExtensionRow 200m
8 Chin-up
15 Glute-Ham Back ExtensionRow 100m
10 Chin-up
10 Glute-Ham Back Extension
RowThen:
Mobility Work
Notes: If you questioned whether the chin-ups were strict, don’t worry. They are strict. Enjoy.
WOD part this morning with hotel mod
sub run for row
lat pull down for chin up
weights and mobility after meetings are done
thrusters in the afternoon, up to 30#
then did a smattering of thrusters, sit ups, cuban presses and romanian deadlifts
then some more running intervals
AM Training Session:
Power Snatch: Worked up to max single: 240 (ties PR), 210x2x2
High Hang High Pull (4) + High Hang Snatch (1) – 185, 205, 225, 235 (failed behind me)
Back Squat (First rep of all sets with 3s pause) – 275×2, 315×2, 340×2, 365×2, 305x5x2
Hang Clean Complex:
worked up to 225 and had to stop because of the wrist
Deload sets: 192
3×5 Pendlay rows at 135#
Wod:
15:08
So all of my lat strength is gone. I had to do singles on the chin ups from the start and even with a bad wrist the 225 power jerk felt heeeeeavy. Really need to work on that.
Going off program until next week:
Cindy – 13 rounds in 20 minutes